Agate Pass CrossFit – CrossFit
Weightlifting
Front Squat (5×5)
EOMOM 5 reps at 75%+ of 1RM. This should allow for 90+ seconds of rest between sets. Use the same weight for all sets if possible
**rest 5 min before WOD**
Metcon (AMRAP – Rounds and Reps)
9 min AMRAP
8 Goblet Sq (53/35)
8 BJ Over (24/20”)
**Rest 5 minutes before sprints**
Metcon
Metcon (Time)
8×200 Partner sprints
Sprint 200m, tag your partner, rest while they sprint 200m. They tag you after finishing their sprint. Repeat until both partners have completed 8 sprints each.
Record total time.
